ARMS, BACK, & CARDIO

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

MikeHessel on November 24, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Biceps, Lower Back, Triceps

Description

General fitness rountine with strength training.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Cable Curls	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Lower Back
Machine Low Back Extensions	155 lbs.	10	60
	155 lbs.	10	60
	155 lbs.	10	60
Biceps
Machine Preacher Curls	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Back
Machine Pullovers	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
Machine Seated Rows	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Triceps
Machine Triceps Dips	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
	105 lbs.	10	60
	105 lbs.	10	60
	105 lbs.	10	60
Machine Triceps Extensions	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
	140 lbs.	10	60
	140 lbs.	10	60
	140 lbs.	10	60
Back
Seated Cable Rows	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60
Wide-Grip Behind-The-Neck Pulldowns	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Wide-Grip Front Pulldowns	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.850 miles	10	-
	4.500 miles	50	-

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